Update – February 24, 2016 – Order a Jacket by March 1/Half Marathon in Toronto/Wanna Play Hockey?


Nik’s Chicks is a FREE ladies only running/triathlon group. It is only a time and place to meet & a program to follow.  I cannot join you on every run/workout.  If you are new to exercising, it is advisable to have a doctor’s OK prior to beginning.  Any information or products represented on this site are for educational purposes only and are not a substitute for any advice given to you by a medical, nutritional or fitness professional. Please sign my waiver (in “About”) and fill out my contact info sheet when you arrive for your first run.  Please park on West Oak Trails Blvd, Nightingale or at Bloomfield Park to avoid congestion, locking beeps and car doors closing around my neighbours’ houses – especially on Saturday mornings! We run Tuesday and Thursday evenings 8pm and Saturday mornings 8am from the corner of Redwing and Blackbird Courts.  Check out Weekly Workout section for specific times and distances.

Type your email address in the blank to the right and click follow to automatically receive my updates! You can also check out the Nik’s Chicks Facebook page at https://www.facebook.com/groups/132984713404930/

Quotes of the Week: 

Ability is what you are capable of doing. Motivation determines what you do.  Attitude determines how well you do it.

Lou Holtz


There are some people who think runners are snobs.  these people are called non-runners.  and they’re right of course.  There is a certain hubris you develop when you do things no one else does.

Jennifer Graham


Every major decision I’ve made in the last eight years has been prefaced by a run.  Where else do you get those uninterrupted hours to do nothing but think.  

Casey Neistat


Whether yo believe you can do a thing or not, you are right.

Henry Ford

News from the “Nest”:  Recently I have been accused of having a habit of coercing women into doing things they normally wouldn’t do:) It’s been said that I “have a talent”! Now, I don’t think any of these “things” have been negative – no trips to Vegas, excessive drunkenness or illegal activities.  They have mostly been along the lines of joining a triathlon swim group (Shelley), doing a half Ironman (Michelle), doing a half marathon (Danielle and Lisa) and learning to run 5km (too many ladies to count)! Personally I see it not so much as coercing – more like gentle nudging.  I see the potential in you that you fail to see in yourselves.  Have any of you, who have been on the receiving edge of my pushiness, regretted your journeys?  Do you wish you hadn’t taken part in these adventures? I think that most ladies view their experiences as being worthwhile.  I believe the ladies are glad they put there reservations aside and tried something that took them out of their comfort zones.   So if there are any ladies ready to take a leap into the unknown, join our learn to run 5km, do the Mercedes 10km, tackle the Toronto Women’s Half Marathon or try to play hockey.  Chances are, you won’t have any regrets and will have a lot of fun in the process:)

Need Motivation to Run?:  Here are 13 reasons why you should consider running a half marathont: http://running.about.com/od/distancerunningtips/tp/13-Reasons-To-Run-A-Half-Marathon.htm   All you need is a 10km base!

Hockey Anyone?:  Have you ever wanted to play hockey?  I am putting together a 5 or 6 week development session for ladies only.  They will tentatively take place on Wednesday evenings 8:30-9:30pm at Cutting Edge Hockey Development Centre at 1130 Speers Rd. The tentative start date is either March 2nd or 9th.  The fee will depend on the number of ladies we get.  The ice time plus coach is 225.00 plus tax per session divided among the number of participants.  If you are game to strap on some gear and come out to have some fun while learning a few basic skills, please let me know!   I am waiting on info from the Hockey Academy to see if they can give us a better rate.  This start date would be after March Break. Playing hockey will certainly put a smile on you face and give you a better appreciation for what our kids can do out there:) Please pass along to anyone you think might be interested.

Currently I have myself, Erika and Joanne W confirmed.  I have Melissa, Myriah and as maybes. Lisa? Christine G? Debbie?  Would love to have at least 6 ladies committed:) Email me soon.

Jackets:  The online order system is all set to go. Go to https://ppr.louisgarneau.com/NIKSCHICKS6LG0631 The Prolight is 96.00 (which includes a 2.00 admin fee to cover shipping) plus taxes . We need a minimum of 6 for the order to proceed. Even if you are new to the group, you are most welcome to purchase a custom jacket.  The equivalent retail price on a similar jacket is 140.00-150.00.  You are getting the jacket at cost, I don’t make any profit:) The online ordering system will close on March 1. We want a quick turn around so the sooner the better with your orders.  The jackets will be shipped to me and I will pass them along to you when they arrive. There is a sizing chart online as well.


ProLight: Maria, Joanne W, Cassandra, Nicole, Stephanie, Anca

Choosing a Half Marathon?:   I have made an executive decision and have chosen the Toronto Women’s Only Half as our group race:)

May 29 – http://towomensruns.com/events/half-marathon-5k/  Downtown Toronto Women’s Only race

Here is the program which we will use.  Toronto Women’s Only Half Marathon 2016 Training Program.   We can consider doing an overnight at a hotel in TO on the 28th to avoid the early morning travel and have a nice pre-race dinner on Saturday night.  The run this Saturday will only be 9km to kick things off!

New Learn to Run 5km Program: The official start date will be March 26. You will be training for the Shoppers DrugMart Run for Women at Bronte Provincial Park on May 28.    Here is your training program Learn to Run 5km Training Program (T,Th,S)  Remember that the programs are FREE!  Spread the word to your friends and co-workers so we will get a large turnout.

Mercedes 10km: Sounds like more of you are aiming for this race!  If you are currently sitting on 5km, your Learn to Run 10km program to get you ready for this race officially begins on Saturday, February 27. Print off a copy of the program 10 Km program from 5km base (T,Th,S) and write Feb. 27 under week one and add other subsequent dates!   Remember to register at https://raceroster.com/events/2016/5500/mercedes-benz-oakville-10k.  You have to sign up on website and then register with team Nik’s Chicks with password running.  We will definitely be going out for a group brunch afterwards to celebrate.  So far we have myself, Anca, Christina, Cassandra, Nicole, Stephanie, Joanne, Liisa registered.

MEC Race Series:  If you are looking to do some races this spring and summer but don’t want to spend a lot of money, consider the MEC race series in Burlington for only 70.00. https://events.mec.ca/node/103016  Sign up soon, it’s almost sold out.

Running Lights: The batteries for the lights have all arrived.  You can pick up your fully functioning light from me for only 7.00.  


Swimming:  There are a few of us meeting at QE Pool Friday mornings 10:00 – 10:45 to do laps.  Feel free to join us if you are interested. Don’t forget your cap, goggles, flip flops, water bottle, towel, shower items, lock.

YES I AM TALKING TO YOU!!! Have you Ordered Your Road ID?:  Spend the 20.00 on some peace of mind NOW!  If you were unconscious during a run, would EMS personnel know your details?  Unlikely!!  Order a bracelet or shoe tag at Road ID

Road ID

Tips From Runner’s World Daily Calendar 2016: 1) Cross training does your body good. It builds strength and flexibility in muscles that running doesn’t utilize.  Choose workouts that are closest to running in terms of muscles used and aerobic systems taxed.  Good options include elliptical machines, cross country ski machines, stationary bikes and water running. 2)  Run different paces.  Not only on different days, but also in the same workout.  Slow down. speed up.  Moving faster sometimes forces you to concentrate on form and actually makes the run feel even easier, even while your pulse rate is climbing. 3) You are dashing out the door for a run when you realize you haven’t eaten in hours, or you are in the middle of a workout and need a quick energy boost.  Grab a bar with maltodextrin.  This lab-formuated carbohydrate is more quickly absorbed than other carbohydrates so it delivers a fast hit of fuel.  It’s also easier on the stomach than the concentrated glucose found in some sports drinks.

This weeks workouts (Meet at 1438 Redwing Court):  Training for the Mercedes 10km will begin on Feb. 27th from a 5km base. Toronto Women’s Half Marathon training begins on Feb. 27.  Learn to Run 5km begins March 26.

Tuesday – February 23   8:00pm

Learn to Run 10km – 5km 

Holding on 5km – 5km

Holding on 10km – 5km

Half Marathon – 8-10km

Thursday – February 25  8:00pm

Learn to Run 10km – 5-7 km

Holding on 5km – 5km

Holding on 10km – 5km

Half Marathon – 5-7km

Saturday – Feb 27 8:00am I will be away at a hockey tourney.

Learn to Run 10km – 10km You did it!  Time to start the half marathon program:) or hold at 10km

NEW Learn to Run 10km – 5km

Holding on 5km – 5km

Holding on 10km – 10km

NEW Toronto Women’s Half Marathon –  9km

Tuesday – March 1 8:00pm

NEW Learn to Run 10km – 5km 

Holding on 5km – 5km

Holding on 10km – 5km

NEW Toronto Women’s Half Marathon – 8km

Have a wonderful week! Niki